If you’re strapped for time and you’re stuck at home, then this 10-minute workout will give you the benefits of a longer workout but only take a fraction of the time. Perfect for those who want to get their exercise done first thing in the morning, but can’t squeeze in an hour of exercise before breakfast.
None! All you need for these 5 exercises is you!
We’ll be doing 5 exercises, 20 seconds for each exercise with a 10 second break between each. Repeat this for 10 minutes (you can use a timer to help you keep time). By the end you would’ve done 4 sets of each exercise, and burnt roughly 80 – 120 calories. But guess what? Your metabolic rate will be heightened for the rest of the day so you’ll be burning more energy throughout the day as well!
The 5 Exercises:
1) High Knees
Keep your back straight. Get those knees as high as possible for 20 seconds, then rest for 10.
Watch outs: avoid the hopping if you have knee and ankle issues. You get the same results by marching – bringing alternating knees up towards your chest.
2) Mountain Climbers
Start in a plank position – hands directly under your shoulders, toes touching the floor. Your body should form a perfectly straight line from the crown of your head to your heels.
Keep your belly tight and your body straight. Pull your right knee into your chest, without moving out of the plank position. Switch and pull the left knee in to the chest. Continue to switch knees for the 20 seconds.
Watch outs: if you’re fairly new to exercising, start with a slower pace by pulling the knees in and out in a stepping motion. As you get fitter, switch the legs with a faster pace so you’re effectively ‘running’.
3) Jump Squats
Stand with your feet shoulder-width apart. Start by doing a few regular squats, then tighten your core and jump up.
When you land, lower your body back into a squat, and then jump up again. Land as quietly as possible, which requires control and softens the impact on your knees. When you squat, be sure to have the weight in your heels, keep your back straight and chest up.
Repeat this for the 20 seconds.
Watch outs: if you’re fairly new to exercising, or that if you have joint issues, avoid the jumping, and squat up and down instead.
Stand with your feet shoulder-width apart, and lower into a squat. Place your hands on the floor directly in front of you, and shift your weight onto them.
Jump your feet back to softly land in a plank position. Keep your core tight in the plank position. The jump your feet back to just outside of your hands. Reach your arms overhead, and jump up. Land, and lower back into a squat for a second burpee.
Repeat this for the 20 seconds. You should aim for 5-6 Burpees during this time.
Watch outs: if you’re fairly new to exercising, or that if you have joint issues, avoid the jumping, and step in and out instead.
5) Push Ups
Start in a plank, either on your toes or your knees. Place your hands directly under the shoulders. Tighten your core, glutes and hamstrings, and flatten your back so your body forms a straight line from the crown of your head to your heels (or knees).
Lower your body to the floor, making sure it remains in a straight line from head to toe. Keep the elbows tucked in close to your body. Push back to starting position, and do it again.
Aim for as many reps as possible without compromising form for the 20 seconds.
Watch outs: if you’re fairly new to push-ups, you can start by pushing up against a wall.
Good technique makes the exercise effective, and protects you from injury.
WANT ONLINE EXERCISES PROGRAMS PUT TOGETHER BY QUALIFIED LEAP INSTRUCTORS?
Join our LIVE STREAM classes from your living room! We’ll be streaming live classes right from our studio every day week-starting 23 Mar 2020. Call studio today to enquire – (02) 8034 1886.
We have more amazing exercises in our ONLINE EXERCISE LIBRARY e.g. 5-minute bums ‘n tums workout for beginners. Leap members get COMPLIMENTARY access!
Or, if you prefer the face-to-face…
Pop into one of our Functional Training classes at the studio, we’ll show you a few exercises you can do to keep active.